Hips

Big thing here to understand is the upstroke or as said in class, a complete power stroke. Traditionally we ride bikes without clips so we can only apply power on the down stroke. What you may notice with this new technique is some severely sore hips, quads, and ankles. Here is how you can go […]

No matter how much we drill there are always those athletes that have a hard time with hip hinging and setting their posterior chain. I have some squatters that do everything perfect but once the bar is loaded all hell breaks loose. This drill is for the people out there that have the fault of […]

Its always interesting traveling to new places and seeing knew boxes. Yes, we all crossfit and certain techniques should be done ubiquitously… whoa big word, but for others change is refreshing. Today was great. I ended up stopping in at Crossfit 506, which is right outside of San Jose in a town called Escazu. Literally, […]

I learn new tricks everyday! Yesterday I was fortunate enough to take some surfing lessons. Great time! During the lesson the instructor was demonstrating a way to loosen up on the board. As I watched couldn’t help but think of how its benefits could carry over to the crossfit world. Try this out and focus […]

When we travel, the luxuries found in the box are a lot of the times missing. Pistols are a great body weight exercise when on the go. Literally it’s the only way to double the load without accessories (yes … backpacks and logs are accessories). What happens though, if you’re the person reading this posts […]

Ok, Sarah isn’t the official Quadzilla but, she has quads, and they’re big, and they’re sexy, and they’re strong, and they can roar and knock over small buildings so….. today she is Quadzilla. In any case, we are working on hip flexors today and trying to open up that groin region that seems to get […]

We have been spending so much time with the post hip complex (your butt) I don’t want you guys to think I forgot about the front. All of us at one time has probably gotten that little pinch in the hip that just won’t go away. There is a couple main offenders that we address […]

The box stretch has been a staple in crossfit boxes all over for some time now. The problem with things done often is they become taken for granted. They become watered down and transform into something not nearly as effective. Lets revisited the beloved box stretch and get it right.

Today we introduce the prayer squat and pay particular attention to keeping an active mid back during the squat. This is a great lower body mob and upper body activation drill all in one. Check it out.

Happy 4th of July!!! Yesterday focused on the hip hinge and 2 strategies for improving yours. Today is about establishing and maintaining a proper torso angle during the entirety of the squat. Check out my 3-position squat drill and bang out today’s prescription before the fireworks kick off.